4. Bench Dips
What it works: triceps
How to do it: Stand facing away from a bench. Place your palms on its edge, arms extended, and step your feet out. For the easiest position, bend your knees and plant your feet. For a greater challenge, extend your legs full so only your heels are in contact with the floor. Lower your torso by bending your elbows until the angle between your forearm and upper arm is just shy of 90°. Don’t flare your elbows out. Then, engage your triceps to push your torso upright again.
Expert tip: When you grow stronger, you can straighten your legs and place your heels on top of another flat bench in front of you. This shifts more of your weight to your arms, making the exercise more challenging. You can also have a partner put weight plates on top of your lap. “Make sure your partner is experienced and the weights stay in place throughout the movement,” Okafor says.
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